Running into injury

No doubt about it: Running works. It's good for the heart, tones muscles, helps control weight and more. And Brianna Scarpelli, a marketing director from Farmingville, probably speaks for most running enthusiasts when she describes it as "a total mental cleanse."

Yet running has risks, too. In Scarpelli's first year of running, she sustained a few minor injuries. That's not uncommon, experts say, as running can place extraordinary demands on the body.

Studies show that 60 percent to 65 percent of all runners are injured in an average year, and runners miss about 5 percent to 10 percent of their scheduled workouts because of injury, said Dr. Hayley Queller, a primary care sports medicine physician at Orthopedic Associates of Long Island in East Setauket. The most common locations for running injuries, she said, are:

* Knee, 25 to 30 percent of all injuries

* Calf or shin, 20 percent

* Hip or thigh, 10 percent

* Ankle, 8 to 10 percent

* Foot, 10 percent

"Injuries are more prevalent in runners who are less experienced, not necessarily linked to the amount of running a runner is doing," Queller said. "Changing running speed, surface, distances or volume can predispose to injury. Certainly, body mechanics play a huge role."

Whether it's less risky to run indoors on a treadmill or outdoors, though, depends on the person, said JaimeLynn Mulvey, a National Academy of Sports Medicine certified personal trainer.

Some runners complain that shin pain, also known as shin splints, is worse with treadmill workouts, said Mulvey, who works at Evolusion Fitness in Miller Place. But she said others prefer running on a treadmill because it's a flat and consistent surface. And for some, foot pain is more frequent when running on the street.

"While running outside provides many benefits, it also poses an increased number of disadvantages, which can contribute to a variety of stress-related injuries," Mulvey said. "These would include running on a variety of surfaces and terrains -- such as cement versus asphalt, rubber tracks, and the beach -- as well as uneven trails."

Mulvey emphasized stretching, with a focus on calves, quads and hips. "This helps prevent some soreness in the hours and days to follow," she said. "It also enhances flexibility, increases blood flow, increases speed and range of motion in addition to other numerous benefits."

Staying mindful of your body and taking some time to protect yourself does pay off in the long run, Scarpelli said. "I make sure I stretch before and after a run," she said. "I warm up, stretch, run, cool down, and stretch again. It has helped immensely."

"I love everything about running," she added. "It helps in all aspects of my life -- it's the perfect stress reliever."

Stretch, cushion, cross-train

To avoid injury, whether you're a beginner or a longtime runner, Dr. Mark G. Grossman, chief of the sports medicine division at Winthrop-University Hospital in Garden City, urges all runners to heed this advice:

1. Train properly Stick with the 10 percent rule: Increase your activity no more than 10 percent a week. That includes distance, intensity, weight lifting and time spent exercising.

2. Avoid hard surfaces A soft track or dirt trail may limit the pounding force applied to the body.

3. Maintain proper form In general, don't overstride, which can increase impact.

4. Wear a cushioned shoe to train This will reduce impact. Save the lightweight flats for the race.

5 Cross-train Mix it up. Rotate swimming, bicycling or even elliptical work -- anything to limit the impact.

6. Stretch, stretch, stretch Not just 2 minutes but 30. Damaged tendons tend to heal shortened so constant stretching is needed to maintain length and flexibility to prevent further damage.

7. Strength-train Using weights can improve body mass and balance.

8. Pay attention to your body Runners with pain or swelling should seek appropriate medical care with an orthopedic evaluation. Rest and physical therapy may be in order.

9. Eat healthily Berries, soy products, canola and olive oils, green tea and foods rich in omega-3 fatty acids have anti-inflammatory properties that are beneficial to joints.

10. Use heat before, ice after Aching joints or muscles can be treated with heat before a workout or race to bring blood flow to the area and ready it for the activity. Muscles and joints can swell with a run, so ice after aims to soothe the muscle or joint.